Pure Golf Strength: Improve Your Distance off the Tee and on Par 5's by Increasing Strength & Power | Jen Puzio | Skillshare

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Pure Golf Strength: Improve Your Distance off the Tee and on Par 5's by Increasing Strength & Power

teacher avatar Jen Puzio, Certified Personal Trainer

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Taught by industry leaders & working professionals
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Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

10 Lessons (26m)
    • 1. Promotional Video

    • 2. Course Introduction

    • 3. Introduction to Strength Training

    • 4. Strength & Power Assessments

    • 5. Weeks 1-6: Stabilization

    • 6. Weeks 7-11: Hypertrophy

    • 7. Weeks 12-15: Strength

    • 8. Weeks 16-19: Power

    • 9. Transition to Competiton

    • 10. Closing

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About This Class

Welcome to Pure Golf Strength, a strength fitness plan specific for golf.  Research has shown that this type of training has a positive impact on club head speed and muscular force, both, which have a direct correlation to improving overall golf performance.

Did you know that many lose distance off the tee just because we don't have the enough strength and power?

Well, this course will help you with that!

In this course, you are going to learn specific fitness assessments and strength/power exercises that will improve your strength in multiple areas: stabilization, strength, power, and endurance!

This is a 20 week plan divided into five phases each lasting anywhere from 1-6 weeks. Progression is built into the plan and noted throughout the entire 20 weeks. Access to a gym will be very helpful.  Each week you will have four training sessions to complete.

Before you start, please consult your doctor if needed before participation especially if you have any injuries or current pain.



Meet Your Teacher

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Jen Puzio

Certified Personal Trainer


I am passionate about inspiring and teaching others about health and fitness. As a NASM certified personal trainer, I love to share my knowledge showing others how to live a healthy lifestyle.

Growing up in New Jersey, I was an active child and participated in athletics. I spent my summer days and school afternoons either playing outside or running around a soccer field. Life has changed since then and society in general spends more time inside on technology.

Along with that has been an increase in child and adult obesity and a less emphasis on exercise. I want to help change that. We have one life, one body to take care of and we need to value ourselves enough to do so.

Often people lack knowledge of how to train, pair exercises or need help with selectin... See full profile

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1. Promotional Video: 2. Course Introduction: hi and welcome to pure golf strength. Ognjen. I'm a certified personal trainer as well as a golf fitness specialist. I am excited to be able to share with you today a muscular strength and endurance fitness program just for golf. Having strength is important because any strength limitations are going to limit the golfers ability to have the best possible. Swing Research has shown that if you engage in strength, training is going to have a positive impact on clubhead speed and muscular force, both which have a direct correlation to overall golf performance. In this course, you're going to learn specific strength assessments as well as exercises. This is a 20 week fitness plan divided up into five phases, each lasting either 1 to 6 weeks, depending on the phase. Progression is built into the plan, and it goes throughout the entire 20 weeks. Access to a gym is not necessary, but it is helpful unless you have a lot of good equipment at home. But before starting, please consult your doctor before participation, especially if there's any current injuries or pain. Golfer should also take their time as they progress through this program. There's no reason to rush through. If you need to take longer than 20 weeks, that's fine if you're in a phase, but you feel like you need to go backwards a little bit. That's fine to always check in and see how things were going. So here's what you can look forward to in the first phase. - I am confident you're going to get a lot of out of this course and improve either yours or someone else's got performance. All it's going to take is 35 to 40 minutes out of your day to get a quality workout in. Thanks for being here and joining me in this fitness plan, so let's get started. 3. Introduction to Strength Training: string trading is a facet of a comprehensive fitness program for golf. Having functional strength is important because any functional strength limitations will limit one's ability to have the best possible swing. Strength of element is necessary to reduce injury risk. Maintain proper posture throughout the swing sequence. Each phase of the swing properly and as well as generates, be through impact. The goal of this program is to work on improving muscular strength through resistance training. Muscular endurance may also be achieved depending on the number of sets and reps. We can achieve both of these fitness components through progressive exercises, using different kinds of modalities, engaging the body in different planes of movement and by providing canIs technically challenging and cross specific exercises. Functional strength is the ability of the ner muscular system to produce and reduce force efficiently in all planes of motion during the execution of the golf swing. The developmental functional strength requires progressive and sequence training, begin with stabilization training, progressed to hypertrophy, then strength and ending with power. With that in mind, let's start with stabilization strength exercises. Exercises should be performed in a controlled, unstable environment. A single leg, dumb bell curl is a good example. The surfaces in which one is balancing can easily be progress from the floor, toe, a phone pad and then to a wobble board. Doing exercises in this type of environment prepares a nor muscular system for higher intensity activities. Such a strength and power exercises focus on using 123 sets of 12 to 20 reps for stabilization strength work. The next progression was drink training is focused on building muscle mass, and strength Exercises are performed in a stable environment, with emphasis on the main muscles used to do most of the work. Here. We're working on one to be ableto handle heavier weight. Typically with stabilization exercises. The amount of weight is not a lot, but in the hypertrophy and strength phases, we can really stress the muscles and overload them to increase both mass and strength. There are different goals you can focus on with strength, work, endurance, maximum strength or increasing muscle mass. The amount of sets, reps and weight is directly related to each of these goals. It will be important for you to identify what the needs and goals are and what the assessments have provided, so that you can tailor the strength program to meet the golfers needs. Typically, strength work is between two and six, sets less sets when focusing on endurance and then more sets when focusing on strength when lifting for strength, stay within the 3 to 5 rut. Grange building muscle Mass is 6 to 12 reps and improving muscular endurance is best met with 12 to 20 reps. One's goals have been met for strength. It's time to introduce strength power exercises if warranted by the golfer here. The goals to improve the rate of force production and overall muscular power exercises are done as fast as possible and explosively but always under control. 3 to 6 sets of 1 to 10 repetitions is recommended for power exercise. As long as you're systematic and progressive with the fitness program, you will train the golfer for optimal performance. Be flexible and always ask of what you're doing. Is meeting the needs and goals of the golfer? Don't be afraid to check in once in a while. Have them run through the assessments again. Be sure what you're doing is indeed improving Encore Scott performance. In the next lesson, I will teach you some performance assessments that may be used to determine a golfer strength and endurance levels. I'll see you that 4. Strength & Power Assessments: most golfers want to hit the ball further. Improving your strength is one part in generating more power to hit the ball further. There are different ways we can work towards optimal strength. How to improve strength, it determined by conducting performance assessments, assessments or a practical way to understand a golfer's strength, level and capabilities. They offer a way to get a baseline of numbers before program begins. Then, as the weeks go on, you can retest and note the progression. You may also want to get some swing numbers with your local golf pro using technology such as track Man. This is not necessary, but it will provide you a broader baseline of measurements. You are going to learn how to conduct performance assessments for the chest, back, shoulders and legs. The's will provide a good indication of your muscular strength and endurance. But before you try or ask someone to do these, be sure they're appropriate for the person in front of you. And there's no reason to believe they should not be engaging in these types of movements. The performance assessments are as follows. The push up test, the pullup test, the Davies test, the bench press and the squat test. Let's talk about the push up test First, the push up test will measure muscular endurance of the upper body to begin as a golfer to assume a push up position ankles, knees, hips, shoulders and head in a straight line. The golfer will then lower their body down until their chest hits a partners fists and return to the starting position that is considered one rep record the number of reps completed in 60 seconds or until exhaustion occurs if it's before 60 seconds. If you see the low back arching or extension of the cervical spine, stop the assessment because those air signs of exhaustion if necessary. The golfer can also perform this with the knees on the ground. Ideally, the client should be able to before more pushups when reassessed to demonstrate improvement and muscular endurance. The pullup test is meant to measure muscular endurance, but dicks can also be used to measure muscular strength, since most people may not even be able to complete one pull up, let alone a few in succession to begin, asked a golfer to grab an overhead bar using a pro nated or Palm's down grip then ask him to complete as many pull ups as they can to exhaust in with out compensating body swings. Kicking or creating movement of any kind is compensating. Ideally, declines should be ever to perform more pull ups when reassessed to demonstrate improvement and muscular endurance or strength. The Davies test is used to determine upper extremity stabilization and agility. If the golfers any shoulder and stability, they should not perform this assessment. Set up the assessment by placing two pieces of tape 36 inches apart on the floor. Have the golfer assume a push up position with each hand on a piece of tape. Then they should quickly touch their left hand to the right hand and back and then repeat on the opposite side. Right hand touches left alternating counted touches continue for 15 seconds. Repeat the test three times, reassess later and then determine if the number increased or decreased. Ideally, of course, we want that number to increase the bench Press will says overall upper body strength through a one repetition maximum. This is definitely one assessment that will not be suitable for all the golfers you may be working with due to its advanced nature to begin. Have the golfer lie down on their back on a flat bench. Feet are flat on the ground with toes pointed forward. Lower back should be on the bench. Have the client perform a few light reps, toe warm up and work on proper form. I have included a lesson on how to do the bench press in another section of this course. Please watch that video if you other golfer is unsure how to do this exercise properly. Proper form is very important when engaging in this type of lifts. Once done, have them rest for 1 to 2 minutes. Once the rest period is over, have the golfer performer one rep max attempts with a load increase of 5 to 10%. If successful, they will rest 2 to 4 minutes and attempt another lift, increasing the load another 5 to 10%. If the golfer fails to perform the lift, decrease the way 2.5 to 5% and then have them rest 2 to 4 minutes before trying again. Keep increasing and decreasing. Wait until you can nail down a maximum lift. It is important to try to select an appropriate way at the start so that the max lived is noted within five attempts. Otherwise, fatigue will definitely start. The factor in attached to this lesson is a one or M estimation chart to calculate one RM. There are also calculators on the Internet for estimating as well. Check one out here. The last drink assessment you can do is the back squad. This is another advance assessment and will not be suitable for every golfer with the bench press. We were testing upper body strength. Now we're gonna test lower body strength again. Here. The goal is to find the golfers one rep max to begin, have the golfer assume a position in a squat rack and with proper form, perform some warm up lifts with very light resistance. I've also included a lesson on how to do the back squad in another section of this course. Please watch that video if you are. The golfer is unsure of how to do this exercise properly again. Proper form is very important when engaging in this and any type of lift. Once the warmup reps are completed, have them take a 1 to 2 minute rests as their resting at 10 to £20 to the bar, which is about 10 to 20% of the initial load. The golfers then going to perform 3 to 5 reps and rest for two minutes. Repeat this pattern until the golfer reaches failure between three and five repetitions. If you have any questions about any of these assessments or about something else, please message me and I will get back to you. Thanks for listening to this lesson and we'll see you in the next one. 5. Weeks 1-6: Stabilization: hi. Today is the start of your first week in the strength program. We're going to focus on stabilization strength exercises for the next six weeks with increased sets and reps. As the weeks progress on each training session is divided into specific muscle groups with a day of rest in between going into a new week, you do have back to back training sessions on the weekend. But if you need a day of rest in between, just start your new week on a Monday and then go from there. You are more than welcome to modify this program. So for an example, say you did really well on the bench press assessment. But you struggled with the leg squat assessment. You might want to incorporate an additional leg day and lay off the chest. Always keep in mind your goals and your needs when following a written program. There is no fitness program out there that is a one size fits all. Remember to also consult your doctor if needed before participating, especially if you have any injuries or a current pain. I also suggest that you video yourself at the star of this program and take notes of certain data points, such as your swing and ball speed. You can use track man or some other swing analysis tool. Just try and get those numbers if you can. So here's what you can look forward to. - I want you to really hang in here with me during these weeks of stabilization training. Yes, this is a long phase, but I want to make sure that you have a strong base in good stability before going and building your strength even further. Your sets and wraps over the last few weeks are going to focus on muscular endurance. Don't just go through the exercises quickly, always to each red with proper form and push yourself out of your comfort zone. That is the only way that you are going to change. If you have any questions or comments, please feel free to message me and enjoy these 1st 6 weeks of this program. 6. Weeks 7-11: Hypertrophy: hi and welcome to Week 7 to 11 of pure golf strength. I hope that those stabilization exercises went well for either you or the golfer that you're working with. The feeling of being sore should really have passed by now, and hopefully the training is more comfortable and easier as always. If you need any help or questions, please send me a message. This next five week phase is going to focus on hypertrophy exercises with increased sets and reps. As a weeks progress, we're gonna be looking on building muscle mass during this time. Remember to keep good form, decrease weight if needed to get through all those sets. So here's what you can look forward. Teoh. - If you have any questions or comments, please feel free to message me and enjoy this training, and then we'll get back together for week 12 7. Weeks 12-15: Strength: Hi. So here we are. It's Week 12. During weeks 12 to 15 we're going to be shifting or training over into a strength focused approach. The number of reps is going to be much lower, and the weight, though that you're lifting, is going to be a lot higher. Remember to keep good form and take your time through each Rupp again. Just don't rush through the training. Here's what you can look forward, Teoh. - So that is what you have for these couple of weeks. In the next phase, we're going to focus on power. I will see you that. 8. Weeks 16-19: Power: hi and welcome to Week 16 through 19 A pure golf strength. Starting a week 16 your training is going to shift over to a power focused approach. The number of reps is going to be higher again from the previous week's. But you're performing these as fast as possible and explosively, but the key is as they always have to be under control. This phase is gonna last four weeks, and here is what you can look forward to. - If you have any questions, shoot me a message and thank you again for being here. 9. Transition to Competiton: Hi and welcome to Week 20. This is a transition week. We are going to taper down this week and your intensity of trading is going to be much less . This is a chance for your body to rest physically and prepare your mind mentally for the upcoming golf season. Thank you so much for being a part of this course. I hope you really have enjoyed it. If there is anything else you think this course needs or that should be taken out, please let me know. I love the feedback and I love hearing from you in the next lesson. We're just going to close things out and again. If you have any questions, shoot me a message and thank you again for being here. 10. Closing: Congratulations. You have made it through the strength plan, and at the very least, you should be feeling better. It has been a good 20 weeks, but now is the time to retest. Go through all those assessments again from the very beginning of this plan. Compare your numbers now, toe what your baseline numbers were in the beginning. If you worked with the coach and you news track man to get some clubhead speed numbers for an example, go retest that as well and compare. Think about your on course golf performance. How are you feeling on the course? How are you doing on the course? Did you video your swing in the beginning? If so, now is the time to take that video again and compare and see where you're at going from here. Do not let this be the end of working on strength. Be sure to keep incorporating strength into a fitness routine because you don't want to lose all that has been gained over the past 20 weeks. Golf fitness is not just about improving strength. There is so much more to do, so be sure to stay tuned for current and upcoming golf fitness courses where I'm going to be focusing on flexibility, core work, functional training, power and more. Thank you so much for being a student in this course, and we'll see you again.